Lets Post our Daily Exercise
Comments
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Just a bump for some of the newer gals who have had nodes out and either have LE or are at risk for LE. (Marple, you know all about these from the LE threads, I know. )
Great info on exercising safely from the Step Up Speak Out LE website:
This link is about how to begin a safe exercise program: stepup-speakout.org/Handout%20...
This link is a handout you can download and give to any fitness instructors, yoga instructors, personal trainers, etc. about LE: stepup-speakout.org/Trainer%20...
While you need to be prudent about minimizing your LE risk, gradually building up strength in the at-risk arm is one of the better things you can do to help minimize LE. It's sort of a Catch-22 - you should build up some strength in the at-risk arm to minimize your LE risks, but overdoing exercise in that arm can trigger LE.
The hand outs can give you some ideas of how and what you can do to safely exercise. The most important thing is to be aware of your arm, chest, and trunk, and if you have any feelings of fullness, heaviness, or signs of swelling, then STOP what you're doing and back off. If you can get a consult with a good certified LE therapist, they can take baseline measurements, educate you about LE prevention measures, and help you design a safe workout program to build up some strength in that arm.0 -
Bounce - if you think you're experiencing shin splints you should make sure you don't start out with too brisk of a pace. If I start out too fast I get shin splints too. Make the first 1/4 to 1/2 mile of your walk a more moderate pace to give those muscles time to warm up. That being said - keep up the good work! Anything more than what you were (or weren't) doing before is a step in the right direction
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NatsFan, you've posted very good resources to search. And like you've suggested, some can tolerate building upper body strength but some cannot. Unfortunately it can be a "whoops, shouldn't have done that" case scenario. Being aware is the first step though.
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sweetandspecial - thanks for the advice - you may have an excellent point there - I tend to start walking very quickly. Aha. I am learning all sorts of things about exercise from you ladies. I may make it up 6 flights of stairs some day (x1).
Natsfan - thanks for the excellent link - you may have saved me a lot of pain and trouble. From doing no upper body exercise I did a few of the exercises specifically warned against in the link a few days ago. Luckily I only did 2 or 3 - so no harm done (besides for some twinges). But now I know to start a lot more gently.
Seeing as I am clueless about exercise I will look on Youtube for upper body gentle/starters exercises.
sweetandspecial said it: Exercise - a step in the right direction.
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bounce.....make sure you are also wearing the right footwear for your walks. The wrong shoe, can cause just as many, if not more problems than a bad technique or fitness level. Get yourself to a good "running shoe" store. The people there will be able to properly assess your needs, and fit you with the right shoe. Don't be put off by price....YOU ARE WORTH IT...!! You'll get lots of use from a good pair of shoes, and this time of year, they often are having sales on "last years'" models! Better to buy a proper shoe, than develop all kinds of physical pain and alignment issues.
"vaca" wind down day. 7.5 walk, and a round of golf. Heading home tomorrow to -bazillion temps. sob sob sob! It's going to mean back on the dreadmill!
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Walked the dogs 1 mile and jogged another 1 & 1/2. Hope everyone is well. I'm on a quick break from work.
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Incline training on the treadmill today plus boot camp. Is it Spring yet????
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Nancy and Bounce like you I started slowly, it's now 5 years down the road and I love to go to the gym, in fact I have a membership at two gyms
. LB big woohooooooooooo. Odie I was at Costco tonight and the spring bulbs are in, does that count
.Yesterday did Sh'bam class and tonight did Body Step.
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thanks for all your encouragement..
Bounce - ok - glad to see another beginner here..
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I did my 6am 60minute group class plus a half mile track walk warm up before hand.
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Well, my hair looks great, but as I said no gym last night. Today we are enduring a snow, sleet, rain day, so I think shovel and sculpt later will be a real challenge compared to the light fluffy snowfalls from the last few weeks. I did get out yesterday at lunch and walked for a half hour - it felt great! Just got to get back into the exercise frame of mind. I am dieting, and had no change this past week (I blame superbowl), but I know if I added exercise to my daily routine again I would feel better and probably lose weight. Just can't seem to be consistent. 7 days til vacation!
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30 minutes elliptical this morning. Freezing rain and cold this morning. Yuk. But, pitchers and catchers report to Spring Training in 8 days - my personal harbinger of spring!
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Freestyle step and body balance, plus a lie around the steam room afterwards to help get this too long lingering head cold to move on!
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I will be cheerleading with Blessings for a week or so. Sporting brand new nipples today and PS said to wait til recheck. Ugh!!! I may do some basement stairs slowly to avoid sweat but keep my leg muscles working.
So, GO, GO, GO to all of you hard working girls!!!!
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hi all, was looking for a quote and found this one, perfect to share with the Sculpted Sisterhood!
“You can't make footprints in the sands of time by sitting on your butt. And who wants to leave buttprints in the sands of time?” - Bob Moawad
Logged 6.8 km = 4.2 miles since last post. ♥
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Congrats on today's additions Dulci. I just got back from walking the dog in a blizzard. invigorating trek, but her feet got cold so we were only gone 20 minutes. Still, it's something and I did the treadmill earlier.
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What a great saying Badger!
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Badger - I forwarded that to the chairperson of our company wellness committee.
Dulci - congrats girlfriend! Hope the new nubs are everything you expect and more!
Anyone stuck inside without any standard exercise equipment - A few of the things I do sometimes here at the office
- Countertop or desk pushups
- Desk dips (triceps)
- Stair climbing
- And here's a hint to tone the buns while climbing. We typically climb stairs on the balls of our feet which works mostly the calves. If you place your whole foot on the step, heel and all, you engage the glutes too during the step up. Seriously, try it both ways next time you go up some stairs and feel one of your buns. You'll see what I mean. Just don't be too obvious while feeling yourself up
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- And here's a hint to tone the buns while climbing. We typically climb stairs on the balls of our feet which works mostly the calves. If you place your whole foot on the step, heel and all, you engage the glutes too during the step up. Seriously, try it both ways next time you go up some stairs and feel one of your buns. You'll see what I mean. Just don't be too obvious while feeling yourself up
- Squats
- Standing lunges
- Stretching - I'm constantly stretching
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Sweetandspecial - great idea. I take frequent coffee breaks at work as an excuse to get up and move a bit. I am always doing a few squats while the water boils and stretching from side to side to keep my SNB scar loose and comfortable.
I know that one day the boss is going to walk in on my mini workout and think I am crazy.
I had never heard of Desk dips (triceps) so I Googled it. Ha - it looks dangerous. (Can you tell exercise and I are not yet well acquainted with each other?).
And I can't wait to climb up some stairs tomorrow.
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I burn calories by reading what the rest of you have done! Should I continue to post that everyday I run up and down my steps for an hour? I'll switch up with the heel-to-toe action thanks to Sweet&Special'a advice. That will add some variety to my day. I had my 2nd TC yesterday and it went as well as an infusion can go. My WBCs are back over 11 and my MO left it up to me about the Neulasta shot. I'm tired of living in a bubble and being afraid of germs so I'm going to get a shot tomorrow. Then maybe I can go back to the gym. I am glad I discovered the joys of running up and own steps. It's a good back up on bad weather days and we're getting socked lately.
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WW, yes, post any day that you could do nothing, but instead you do SOMETHING! Even if you do nothing, but need the accountability of posting that, do it! We are all here to encourage one another.
Today I went to the gym and did upper and lower body weight workout. Didn't want to go, but I did, so that's a victory. Will probably take the dogs for an evening walk after work.
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No matter how bad I may feel, there is always energy for dog walking. Thanks for the encouragement, Annie. I'm looking forward to weight lifting again.
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Bounce - I really like triceps dips but they've become difficult for me to do comfortably because of basal thumb joint arthritis. I have to turn my hands kind of sideways and bear the weight on the outside edge of my hands rather than so much at the base. It's one of those moves where you can tell immediately that you're using muscles that don't normally get much action!
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Bounce after chemo I couldn't walk 20 minutes and couldn't get up one flight of stairs without stopping. Do a little now and then push a little farther another day and it will come to you.
I walked 20 minutes outdoors and did my six flights of stairs one time today. Well I just added two hauling laundry up from the basement too.
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Congrats on the new additions Dulcigirl!! Cheryl, I may need to get some of those spring bulbs to fool myself for a bit. I feel bad complaining about winter when so many of you have much more valid gripes but am really missing my outdoor activities. Badger, I LOVE LOVE LOVE that phrase. Posting it on my fridge for inspiration.
Work is super busy and stressful this week so I hit the gym tonight to run off some stress. Ran/walk 2.5 miles on the treadmill plus did some toning and weights. Now off to a hot bubble bath to relax...
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Did a Sh'bam class this morning and got dressed for the gym tonight but when I went to in my car discovered I had a flat tire
Love the quote Badger, congrats Dulci.0 -
Not much exercise the past 2 days. At least I got in my walk around 5 pm this evening, as opposed to near 9 pm yesterday evening. Then, I hadn't realized I needed carrots so another trip out to the supermarket. Elk ragu bolognese is in the pot for tomorrow's B'day kickoff at the wine bar.
I will be the first breast cancer patient to do stellar throughout treatment, and then expire from amazing food aromas. I can see the headlines now. (Breast Cancer Survivor Succumbs to Amazing Aromas from Her Own Cooking....Exerciser and Warrior Done In By Culinary Prowess...A Cautionary Tale of Triumph and Tragedy)
Chicken and veggies (including roasted carrots) for tonight's dinner.
I was planning on working this evening, but think it will be a Saturday marathon. But then, I may be able to go skiing!
So glorious here in the NW with fresh snow on all the mountains.
Now, just what is that aroma???? - Claire
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4.25 miles walk/run on the treadmill at the gym followed by lower back, abs and stretching.....standard Thursday workout.
DH has been doing dinner this week so nothing in the crockpot (he doesn't tend to plan that far ahead). He's a good cook but not focused on healthy eating so my diet has suffered a bit this week. I do love walking in the door after a long day, though, and smelling dinner right away. 30+ years of being the main 'what's for dinner' decision maker has gotten really old for me. I'd be happy with cereal and milk! I enjoy cooking and being creative with it but just haven't had the time or focus lately to enjoy it. Whine, whine. On the bright side, instead of my early morning class tomorrow I'll be getting in some downhill skiing at a company meeting/outing. It's been at least two maybe three years since I was last on the slopes, and even then it was for this once a year company event!
Edited to add 'YIKES!!!'
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Inspirational thought for the day....change one small thing each day because:
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badger - love the quote!
sweet and special - thanks for some good tips, no stairs at my job but plenty at home, but I could work some other things into my sedentary work routine
warrior woman - you run up and down the stairs for an hour? WOW. Yes, please keep posting that, truly an inspiration. You go girl.
So, a snow day home from work yesterday, as was my husband. He's not the sit still type, and was climbing the walls waiting for the snow to stop so he could plow. When he finally went out to plow, I was in the middle of something, so he said he would do my shoveling for me. Therefore, the only thing exercised yesterday was my butt sitting on the couch. Hope to get out for a walk at lunch.
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